Moving Well


Living with Type 2 diabetes means that your blood sugar level and weight should be managed effectively. This can be achieved through regular exercise as it is known to provide a variety of physical and mental benefits. It is also capable of reducing the risk of chronic diseases such as heart attack and stroke. Here are a few exercises that are extremely effective in combating Type 2 diabetes.

14 Feb 2020

Strength Training

Weightlifting and other forms of strength training promote the growth of muscle mass. This muscular growth helps with weight management as it increases the number of calories you burn each day as your workout routine progresses. Strength training can also help regulate blood sugar levels, keeping Type 2 diabetes well under control. Strength training also promotes a better physical response to insulin, improves the way your body uses blood sugar, helps you to lose weight and lowers your risk of heart disease.

Being physically fit starts with a strong core. A strong core helps in performing daily activities or any form of sports. It prevents you from falling and getting injured easily. Opt for a strength training class which will help you learn the right techniques in using resistance tubes and weight plates to strengthen your core. You will also perform bodyweight exercises which include crunches and plank holds as part of your routine. You will also strengthen your hip, glutes and lower back muscles during the workout.


Kickboxing combines aerobic exercise and resistance training into a workout routine that enables individuals with Type 2 diabetes to keep the disease under control. Aerobic exercise produces muscle fibers, which improves insulin action. An example of this is knee strikes. Knee strikes involves a quick lifting of the knees, which increases your heart rate and improves insulin sensitivity. Resistance training increases muscle mass, which improves your glucose uptake. A squat-hook combo builds glucose-burning muscles fibers in the glutes and thighs.

Joining a fitness class that is inspired by martial arts will allow you to strengthen your legs, and tone your arms, back and shoulders. This class is non-contact and includes elements of karate, boxing, taekwondo, tai chi and Muay Thai. This class is also effective in strengthening your core, while burning calories and developing your coordination, agility, and speed.


Cycling is a low-impact exercise that can help individuals with Type 2 diabetes to meet their fitness goals with minimal strain on their joints. It is particularly suitable for individuals suffering from arthritis as a result of Type 2 diabetes. It also helps to relieve pressure on the feet as diabetes can lower blood supply to your feet in the lower extremities. This results in injuries that do not heal well, leading to foot ulcers and infections. This exercise is also recommended for individuals suffering from diabetic neuropathy, a condition that occurs when the nerves become damaged and cause joint pain.

Improve your riding technique in a cycling workout inspired by the training methods of professional riders and Olympians. It uses timed interval drills that focus on specific training objectives such as sprints, climbs and endurance. You will be able to burn calories which aids in weight management for individuals with Type 2 diabetes, build endurance and improve your overall fitness levels.


Aerobic Dancing

Dancing as a fitness workout can help individuals with Type 2 diabetes improve their aerobic fitness and lose weight. It helps decrease your body fat ratio, reduce bad cholesterol levels and improve good cholesterol levels. It also helps in boosting your mood and improving energy levels. Aerobic dancing that is accompanied by pumping music can help motivate more individuals with Type 2 diabetes to join a dance fitness class.

Zumba is a dance fitness class that is extremely popular among women with Type 2 diabetes. It focuses on choreography that incorporates Latin and salsa-style music. The dance moves will help you strengthen your core and develop agile footwork. You will also perform bodyweight exercises such as squats and pushups for a total-body workout.


Individuals with Type 2 diabetes are able to regulate their blood sugar and cholesterol levels, and manage their weight by practicing yoga. Yoga practices which include cleansing processes, asanas, pranayama, mudras, bandha, meditation, mindfulness and relaxation can help lower blood pressure, improve sleep quality and provide you with a mood boost.


Core flow yoga focuses on improved spinal integrity and posture support through a yoga workout that aids in strengthening your core. You will flow through different poses seamlessly. The transition from one pose to another will be repeated a few times with minor changes in intensity to build a strong and stable core. You will also gain a sense of personal empowerment, increase energy levels, and move more efficiently when performing daily activities.


Consistent exercise is not just important for managing Type 2 diabetes, but also for improving our overall quality of health. It is recommended to speak to a doctor before performing any workouts. A doctor is able to identify the best exercises for diabetes control, and is best qualified to come up with an exercise regimen that helps you achieve your fitness goals, whilst being injury-free.